Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3 Minutes of DB Box Step-Overs 45/35 20″ Box Rest 1 Minute      Read more

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% Octopi Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% WOD Dungeness Complete two rounds for time: 600 Meter Run 31 KBS 53/35 18 Pull-ups 18 Minute Time Cap Octopi Complete two rounds for time: 800 Meter Run 42 KBS 53/35 24 Pull-ups 18 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3 @ 70-75% of 1RM 2-2-2 @ 75-80% Accessory Complete 4 sets, not for time: Incline DB Bench Press – Neutral Grip X 8 Reps Banded Pull-Aparts X 20 Reps Banded Hamstring Curl X 20 Reps Medicine Ball Sit-ups x 15 RepsRead more

Strength/Skill Dungeness Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete three rounds for time: 10 Hang Power Cleans 135/95 10 Burpee Box Jumps 24/20 8 Minute Time CapRead more

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Toes-to-Post x 5-10 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Strict Toes-to-Bar x 5-10 Reps WOD Dungneness EMOM for 16 Minutes (8 Sets): Deadlifts x 5 Reps 275/190 DB Push Press x 5-7 Reps 50/35 Octopi EMOM for 16 Minutes (8 Sets): Deadlifts x 5 Reps 275/190 Strict HSPU x 5-7 RepsRead more